WOD: Monday 241216

• Coaching Notes

The focus today is on gymnastics density and a little interference work for the Ring Muscle-Up. We will have some time today to really go over progressions and talk through both strength and skill modifications for the workout. This will allow us to work with both new athletes as well as those athletes on the cusp of getting their first Ring Muscle-Up. These sessions are essential for athletes as we move into the Open Prep phase of things as this allows for real teaching progressions and a chance for athletes to tackle a skill they have been searching for.

The combo of American Kettlebell Swings and Ring Muscle-Ups is a classic strength of grip stamina and hip extension overload. We will have time today for the accessory piece and this is a great day to really tackle these and focus on tempo and form throughout to help with shoulder health and strength through full range of motion.

metcon: "Super Horn"

6 rounds, each round for time, of:

15 Kettlebell Swings, 53/35 lbs

5 Ring Muscle-ups

Go every 2 mins.

accessories:

3 rounds for quality of:

10 Dumbbell Zottman Curls, pick load

10 Cuban Rotations, pick load

15 Banded Face Pulls

Medicine Ball Glute Bridge, pick load, 30 secs